You need to prioritize your training program. You cannot gain mass
because you burn more calories than you consume, period.
What is most important to you? Do you want to be a Tae Kwon Do
champion? Bodybuilder? or just look good on the beach?
Most people's body fat is not naturally at 6% even with a large amount of
training. You are most likely blessed with a very high metabolism.
Your natural high metabolism along with all your weight training and Tae Kwon
Do aerobic training will require an extremely high amount of calories.
If gaining mass is the most important goal you should adjust your training
program to gain muscle mass by decreasing the amount of cardio training you do.
If decreasing your Tae Kwon Do and any other cardio is not an option you have
to increase your caloric intake.
Increasing your caloric intake is easy for some, difficult for others.
Here are a couple ideas.
Extra Carbohydrates from Maltodextrin
Maltodextrin is a tasteless complex carbohydrate which is used in
many meal replacements and other products as a filler carbohydrate. It is
high energy and made immediately for your body to use rapidly. It is
available in powders in stores for cheap as well as online.
You can add maltodextrin to your post-workout recovery or drinking water to
increase your caloric intake as well as frequency of fueling your muscles with
Maltodextrin is added to Iditarod sled dogs water to give them enough fuel to
mush across the snowy tundra and it will help athletes keep their energy levels
up as well as maintain a caloric surplus for people who want to gain muscle
Increase your Dietary Fat Intake
Fat is more calorically dense than protein and carbohydrates and has twice
the calories. You can maintain the caloric surplus needed to gain mass
easier if your diet has about 30% of its calories as fat.
Remember all fats are not created equal. You should avoid high amounts
of saturated animal fats. Stick to primarily unsaturated fats.
Muscle Milk is a great supplement for people of low body fat
percentages who want to gain mass. Muscle milk contains healthy fats and
Medium Chained Triglycerides (MCTs) which are most likely burned as energy
rather than stored as body fat.
Improve Meal Timing
In order to not only get a high caloric diet but improved energy levels and
muscle building properties timing is important. There should be no long
gaps in between your meals/snacks. It is a good idea to eat every 2-3
hours at the most.
If you are looking to gain 20 pounds of muscle to get back to your old weight
you are going to need to pay attention to timing of your meals.
Eat right after your wake up with a large meal high in complex carbohydrates.
Throughout the day you should follow your calorically dense diet with a balance
of protein, carbs and fat.
Make sure you eat before bedtime. Cottage cheese which contains casein
the slow digesting protein is the best thing to eat. If you hate it, get
used to it. It may even be beneficial to wake yourself up in the middle of
the night to take in some calories.
Again, everything depends on how important gaining mass is in relation to the
rest of your goals.